Bad Day

Lousy performance on the exercises today, cant really pinpoint why. Could be i havent been doing smith presses for almost 3 weeks, and it took too much outta me

Shoulders & Tris

Smith Machine Seated Press
Rest/Pause & Drop
50kg 9 reps, 2 reps; 40kg 7 reps; 20kg 6 reps
50kg 7 reps, 0 reps; 40kg 3 reps; 20kg 5 reps

Standing Laterals
Rest/Pause & Drop
30lbs 10reps, 2 reps; 20lbs 5 reps; 10lbs 8 reps
30lbs 8reps, 2 reps; 20lbs 5 reps; 10lbs 5 reps

Seated Single DB Raise
Rest/Pause & Drop
30lbs 11 reps, 3 reps; 25lbs 6 reps, 4 reps
30lbs 10 reps, 1 reps; 25lbs 4 reps, 2 reps

Dips
Rest/Pause & Drop
BW + 50lbs 7 reps, 0 reps; BW 6 reps, 6 reps
BW + 50lbs 2 reps, 0 reps; BW 4 reps, 1 rep

Lying DB Extension
Rest/Pause & Drop
25lbs 14 reps, 3 reps; 20lbs ? 15lbs ?
25lbs 10 reps, 1 reps; 20lbs ? 15lbs ?

Pulldowns
Rest/Pause & Drop
25kg 12 reps, 2 reps; 20kg ?, 15kg ?
25kg 8 reps, 2 reps; 20kg ?, 15kg ?

Caught between dinner and a hard place

Had to catch a movie, so i drove off to the gym from work. Due to time constraints i had to scrap the last exercise on the list, the seated leg curl

Legs

ATG Squat
Rest/Pause & Drop
80kg 11 reps, 2 reps; 60kg 7 reps; 40kg 8 reps;
80kg 6 reps, 1 rep; 60kg 5 reps; 40kg 5 reps;

Leg Press
Rest/Pause & Drop
140kg 13 reps, 3 reps; 70kg 10 reps; 35kg 10 reps;
140kg 9 reps, 2 reps; 70kg 5 reps; 35kg 7 reps;

Leg Extensions
Rest/Pause & Drop
40kg 14 reps, 2 reps; 30kg ?; 20kg?
40kg 8 reps, 1 reps; 30kg 3 reps; 20kg 4 reps

DB SLDL
60lb 2 sets of 10

What would Rambo do

I had a good nights sleep on Sunday, but somehow i felt groggy this morning. Had to snack a little throughout the day to keep my eyes open.

Chest & Biceps

DB Flat Bench
Rest/Pause & Drop
70lbs 12 reps, 2 reps; 35lbs 10 reps; 25lbs 6 reps;
70lbs 5 reps, 0 reps; 35lbs 6 reps; 25lbs 3 reps;

Pec Deck
Rest/Pause & Drop
45lbs 13 reps, 3 reps; 35lbs 8 reps; 25lbs 8 reps;
45lbs 7 reps, 1 reps; 35lbs 5 reps; 25lbs 4 reps;

Cable Cross
Rest/Pause & Drop
35lbs 14reps, 3 reps; 30lbs ? 25lbs ?
35lbs 11reps, 1 reps; 30lbs ? 25lbs ?

Preacher Curl
Rest/Pause & Partials
25kg 10reps, 1 rep, Partial 4 reps
25kg 5 reps, 1 rep, Partial 2 reps

Hammer Curl
Rest/Pause & Drop
25lbs 14 reps, 3 reps; 20lbs 4 reps; 10lbs 8 reps;
25lbs 11 reps, 2 reps; 20lbs ?; 10lbs ?

Sportathon

Will be skipping legs this week, primarily coz i had a 2 hour paintball game , and an hours worth of futsal yesterday. Plus the weekly futsal today i reckon i wont be walking right for most of next week too lol.

Eat b4 you gym

Silly ol me hung around too long in the office without eating anything, got to the gym at like 845 - 9 pm and i could feel my stomach devouring itself :S

Shoulders & Tri's
Hammer Strength shoulder press
Triple Drop
65kg 11 reps, 2 reps; 40kg ?; 20kg ?
65kg 6 reps, 0 reps; 40kg ?; 20kg ?

Standing Laterals
Triple Drop
25lbs 14 reps, 3 reps; 20 lbs ?, 10lbs ?
20lbs 11 reps, 2 reps; 20 lbs ?, 10lbs ?

Standing DB raise (2 hands, 1 DB)
Triple Drop
30lbs 11 reps, ??; 25 lbs ?, 20lbs ?
30lbs 8 reps, ??; 25 lbs ?, 20lbs ?

Dips
Triple Drop
BW+50lbs 11 reps, 1 reps; BW 3 reps; 2 reps
BW+50lbs 5 reps, 0 reps; BW 2 reps; 1 rep

DB Lying Extensions
Triple Drop
25lbs 14 reps, 2 reps; 20lbs ?; 15lbs ?
25lbs 11 reps, 1 reps; 20lbs ?; 15lbs ?

Pushdowns, V-Bar
Triple Drop
25kg 14 reps, 2 reps; 20 ?, 15?
bombed out here, too damn hungry :D

Gym right after lunch is a bad idea XD

Drove down to Manulife gym right after i had me lunch. So i'll put the gap at about 30 minutes? usually i wait atleast an hour. Could feel the pork and soup get mashed up when i did chest supported rows lol. Forgot the pen & paper in the rush :/

Back Day

Chest Supported Rows
Rest/Pause & Drop
100kg 12 reps 2 reps, 70kg 8 reps , 40kg 10reps
100kg 6 reps 1 reps, 70kg 5 reps , 40kg 7reps

Wide Grip Pulldown
Rest/Pause & Drop
55lbs 11 reps, 4 reps; 40lbs 5 reps; 25lbs 11reps
55lbs 7 reps, 0 reps; 40lbs ?; 25lbs ?

Close Grip Pulldown (Pronated)
55lbs 8 reps, 1 reps; 40lbs ?; 25lbs ?
55lbs 5 reps, 1 reps; 40lbs ?; 25lbs ?

Cable Machine Shrugs
180 14 reps, 4 reps; 90 20 reps
180 11 reps, 2 reps; 90 20 reps

Rear Delt Fly
25lbs 2 x 10

Return Of The Grind

This week ill experiment with higher weights, adjusting so that i stay within the rep range.
Lets just say preacher curls with 30kg stops at 4 lol.

Chest & Biceps

DB Flat Bench
Rest/Pause & 2 x Drop
70lbs 10 reps, 1 rep ; 35lbs 9 reps ; 25lbs 7 reps
70lbs 4 reps,0 rep ; 35lbs 7 reps ; 25lbs 5 reps

Pec Deck
Rest/Pause & 2 x Drop
45 11 reps, 3 reps; 30 7 reps; 20 10 reps
45 7 reps, 1 rep; 30 3 reps; 20 9 reps

Standing Cable Crossover
Rest/Pause & 2 x Drop
35 13 reps, 3 reps; 30 8 reps; 25 8 reps
35 10 reps, 2 reps; 30 5 reps; 25 8 reps

Preacher Curls
Rest/Pause & Partials
25kg 8 reps, 2 reps, partial 5 reps
25kg 4 reps, 1 rep, partial 1 rep
* i think ill drop back to 50lb preset barbell, the width is narrower, might have affected the workout.

Hammer Curls
Rest/Pause & 2 x Drop
25lbs 8, 2 ; 20lbs ?; 10lbs ?
25lbs 7, 1 ; 20lbs ?; 10lbs ?

Food
Breakfast Protein Shake, Fish Oil
Lunch Rice, Chicken, Eggs
Dinner Roti Telur, Tandoori